Protein or Carbohydrates?

This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Nutrition experts say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein is of no benefit.

Who is right? You could say both are right. Only a few studies have been carried out looking into high protein intake and improvements in strength and muscle size. The results are inconclusive. Study design was poor, often only having very few subjects, who may be over-training or under-training. Other aspects of diet were often overlooked and most were only carried out on novice weight trainers who may not know how to train correctly. Also, the topic of anabolic steroids is avoided which does increase demand for protein.

Protein

Muscle consists mainly of two proteins, actin and myosin. The turnover rate of amino acids in these proteins is high, and increases upon stimulation such as exercise. If the muscle is worked to maximum effort like during a correctly executed bodybuilding workout, turnover is extremely high. Hence, there is a large demand from the body's pool of amino acids. High carb fans say this demand can be met by only a moderately higher than normal protein intake. High protein fans argue very high levels of protein are needed to meet demand. Bodybuilders who have plateaued in their gains for long periods, have dramatically increased their protein intake and started making gains. Also anabolic steroids increase the rate of protein synthesis within muscle cells, further increasing demand for protein.

Carbohydrate

The argument for a high carb intake comes from the fact that we need energy to fuel our workouts and to recuperate and grow. This is certainly the case for athletes who may need as much as 60% of their energy intake from carbs. High carb advocates also say that a "normal" intake of high protein foods should be eaten, as starchy carbohydrate foods also contain some protein, which will increase protein intake sufficiently. The type of carbs that should be consumed is high fiber starchy ones like whole meal bread, brown rice, whole wheat breakfast cereals, etc.

Using Both Protein and Carbs

Dietitians and nutritionists too often look at the percentage of total energy intake for proteins and carbohydrates. It would be better to look at actual intake levels. Both protein and carbs are needed in high amounts in order to gain muscle for all the reasons discussed above.

The problem in giving general advice is that we are individuals and therefore our requirements for different nutrients vary. If you are trying to gain muscle at the same time as trying to lose body fat, your carbohydrate intake will need to be reduced. If you are a beginner bodybuilder who is very skinny, your protein intake will need to be high and you will need to consume high carb foods regularly to gain weight.

Remember, you will not make good gains unless your protein intake is sufficient. Any successful bodybuilder will tell you this, no matter what so-called experts say and clinical trials show. A reasonably high intake of quality carbs is also required to train on and for recuperation. Eat complex carbs regularly throughout the day.

It is hard to give you figures of how much is required, as we are all so different. But as a general rule for any bodybuilder who is trying to gain muscle size and strength and does not wish to gain bodyfat, the following would be a good guide:

Protein: 1.0-1.5g of protein per pound bodyweight, depending on whether you use anabolic steroids. The intake must be staggered throughout the day at regular intervals.

Carbohydrate: Approximately 2g per pound bodyweight, and eat regularly through the day. As well as the above, remember to eat a balanced healthy diet, which is reasonably low in fat and high in fruit and vegetables.

Jeffrey Bedeaux

Your guide to building muscle and getting fit. http://www.dr-natural-bodybuilding.com

Over the past 16 years I have read 100's of magazines, almost 100 books, attended about a dozen seminars and consumed any other type of information on the topic of bodybuilding to advance my knowledge in this area. I also have a Bachelors of Science degree in Biochemistry with minors in Chemistry and Microbiology from Colorado State University, 1998.

---

Know Your Muscles - The Lower Body

Becoming familiar with the muscles that make up your body... Read More

Body Building Mind Games: Dont Let Your Weight Determine Your Mood!

Is the 'I Feel Fat Day' (IFFD) syndrome affecting your... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It... Read More

7 Surefire Strategies For Fat Loss!

1. Weight Training. Building lean body mass (muscle) will speed... Read More

Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!

Working as a fitness professional, there is one type of... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More

New Bodybuilding Study on the Benefits of Deadlifts

Deadlifts are a very potential muscle-building exercise, that will rejuvenate... Read More

Personal Training: 3 Powerful Ways to Position Yourself as an Expert

Regardless of what profession you are in, it is critical... Read More

10 Tips: How to Get in Shape without Sweating

Tip #1: The *Brazilian move*.The good thing about this move... Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

What Is Strength Training?

Traditional strength training consists of performing one to three (or... Read More

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Are you looking for a simple and effective way to... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Exercise The Right Way - The Bent-Knee Sit-Up

Other articles in this series looked at a number of... Read More

Key Elements for a Bigger Bench Press

Proper positioning on a weight bench to maximize leverageKeep the... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5

Welcome to article number five in our 5-part series "Bodybuilding... Read More

Celebrity Personal Trainers

Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

NO2 Muscle Enhancing Hemodialator

Whenever I go to the gym and tell a friend... Read More

The Biggest Muscle Mass Gain Myths Exposed

Performing low repetition/heavy weight workouts will enable you to build... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

Anabolic Hormones - A Two-Edged Sword

When I was a young boy, emerging muscles were the... Read More

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Moving From Beginner To Intermediate Level Bodybuilding

By now you've made significant progress in your bodybuilding career.... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment... Read More